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Budget High-Protein Meal Plans Meal Plan
Updated Feb 20, 2026
1875
cal/day
for general adult, 1-day sample
Total Daily Calories1875 cal
Macro BreakdownProtein: 147g (31%), Carbs: 171g (37%), Fat: 75g (36%)
Breakfast1 cup plain Greek yogurt (0%), 1/2 cup mixed berries, 1 tbsp chia seeds, 1 slice whole wheat toast with 1 tbsp peanut butter (~405 cal)
LunchTuna Salad (1 can drained tuna, 2 tbsp light mayo) on 2 slices whole wheat bread, side salad (1 cup mixed greens, 1/4 cup cucumber/tomato, 1 tbsp vinaigrette), 1 medium apple (~535 cal)
Snack1/2 cup 2% cottage cheese, 1/4 cup almonds (~270 cal)
Dinner2 baked chicken drumsticks (skin-on), 1 cup roasted root vegetables (carrots, potatoes, onions) with 1 tbsp olive oil, 1/2 cup cooked lentils (~665 cal)
Weekly Grocery Estimate$50 - $60 (for 1 person, excluding pantry staples)
Meal Prep TipsCook grains like lentils and brown rice in bulk. Hard boil eggs for quick protein additions. Chop all your vegetables ahead of time for quick assembly. Portion out snacks into individual containers. Prepare a larger batch of tuna salad or roast chicken drumsticks and root vegetables on a Sunday for easy meals throughout the week.
Is the Budget High-Protein Meal Plans Meal Plan Right for You?
This sample budget high-protein meal plan is designed to provide adequate protein for satiety and muscle support, while utilizing cost-effective ingredients. It emphasizes lean proteins, whole grains, and a variety of fruits and vegetables, aligning with evidence-based dietary guidelines. Individual calorie and macro needs may vary based on age, activity level, and specific health goals, so personalized adjustments are often necessary.
AI Coach Tip
Consistency is key for any meal plan to be effective. Focus on building sustainable habits rather than perfection. An AI Weight Coach can help you track your intake, adjust your plan based on your progress, and discover more budget-friendly high-protein recipes tailored to your preferences, ensuring you stay on track with your goals.
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